There are a number of ways your lifestyle can enhance your immune system, but one of the most important is eating the right foods.
So how do we choose?
It seems like every few weeks there is a new immune-boosting superfood on the scene. But as an immunologist and functional medicine doctor, I’m here to tell you that any nutrient-dense food that’s rich in vitamins and minerals is an immune superfood.
However, some foods seem to stand out from the rest for their beneficial properties. Here are five magical superfoods that I always try to add to my diet for a strong and healthy immune system:
1. Mushrooms
Mushrooms have been a staple in traditional Chinese medicine for thousands of years. And now we have modern science to explain the effects of these amazing fungi, which, depending on the species, can boost, redirect or modulate our immune activity.
The one I like best is maitake, also called “hen-of-the-woods” or “chicken-of-the-woods.” Not only do they make delicious tacos, but they can increase Th1 cytokines, which help stimulate cellular immune response when fighting bacterial infections.
I’m a fan of shiitake mushrooms, too. Studies show a pattern of immune-boosting benefits, such as an increase in NK and Cytotoxic T cells — both advantageous in conquering viruses and cancer cells.
Lastly, there’s the reishi mushroom, which has been shown in several studies to increase the Th1 cytokine response and help make chemotherapeutic drugs more effective. In addition, extracts of reishi promote the immune response against certain strains of herpes virus.
Reishi mushrooms have a hard outer shell that makes them inedible, so capsules are the most convenient form.
2. Ginger
Ginger has several strong anti-inflammatory and antioxidant properties. The spicy, aromatic root contains compounds called gingerols, which show promise in preventing cardiovascular disease by reducing oxidative stress in blood vessels, as well as inflammation in the heart area.
Studies reveal that ginger extract may help prevent alcohol-induced liver disease and can also block the kidney damage created by chemotherapy drugs.
I often recommend ginger to patients who have nausea, bloating and other GI complaints from imbalances in their microbiome. You can incorporate fresh ginger in savory dishes, smoothies and ginger tea, or grab a ginger shot bottle (found at many juice bars and cafes) to drink plain or dilute in water.
3. Broccoli sprouts
Recently, a great deal of attention has been focused on broccoli sprouts, a potent source of one of the most immune-supportive biochemicals: sulforaphane.
On its own, sulforaphane has been shown to increase the levels of several antioxidant compounds by inducing a compound in our cells called NRF-2. This is sometimes called the “master regulator” of antioxidants, which means it helps increase the production of other antioxidants.
NRF-2 can play a role in lowering inflammation seen in many diseases like cancer, chronic obstructive pulmonary disease and liver disease.
Most cruciferous vegetables, such as cauliflower and broccoli, contain large amounts of glucoraphanin, which converts to sulforaphane during digestion. However, young broccoli sprouts contain between 10 and 100 times more sulforaphane than mature broccoli!
The best way to eat broccoli sprouts is raw — for instance, in salads — because sulforaphane is easily broken down by cooking. I always aim to eat two ounces of broccoli sprouts a week.
4. Garlic
Not only does garlic make everything taste more delicious, but this pungent vegetable has multiple compounds that regulate the immune system.
Studies on garlic find that it is immune-stimulating — increasing the activity of NK cells, a type of immune cell that has granules with enzymes that can kill tumor cells or cells infected with a virus.
At the same time, garlic is anti-inflammatory and can be cardioprotective by lowering cholesterol and blood pressure.
It’s also fabulous for fortifying our gut, for several reasons:
It can increase levels of beneficial bacteria like Lactobacillus, a natural inhabitant of the GI tract and an excellent probiotic.
It’s known to be antibacterial, antiviral and antifungal.
It can fix bacterial imbalances in the gut that may be driving inflammation.
You can incorporate garlic into almost any recipe — so use it whenever you can — and you can also find it in supplement form if you’re not a fan of the taste.
5. Turmeric
If I had to pick one culinary compound out of nature’s apothecary for it’s immune-supportive effects, I’d go with turmeric root.
The bright yellow-orange root is not only a staple in Indian cooking, but it contains a magical compound called curcumin.
The bright yellow-orange root contains a magical compound called curcumin, which has many key benefits:
It can buffer high cortisol levels.
It can suppress some of the immune changes at the root of autoimmune diseases, while generally helpful in reducing chronic inflammation throughout the body.
It encourages the growth of beneficial strains of bacteria in the gut and lowers other disease-causing bacterial strains.
It’s effective for minimizing joint swelling in rheumatoid arthritis.
Turmeric is a great spice to use in cooking, although it does impart a bright yellow hue to your skin tongue and teeth. And, because it’s not well-absorbed in the GI tract, you’d need to eat gobs of it to achieve immune-modulation effects.
Given that, curcumin supplements are the best way to get this beneficial compound. Dosages vary based on need. For general health, I recommend about 1,000 milligram a day in divided dosages.
Sat, Mar 5 2022 Dr. Heather Moday, Contributor
Dr. Heather Moday is a board-certified allergist, immunologist and functional medicine physician.
Keeping your immune system strong and healthy
is one of the essential keys to great health.
Fortunately, doing so is easier than you think.
The immune system is a complex system of organs, cells and proteins that work together to help protect us against foreign invaders, including: viruses, bacteria, fungi and other foreign substances we may come into contact with. We rarely give it a second thought until we’re burning up with a fever or fighting some form of serious infection.
There are many ways to keep your immune system strong and healthy, including:
Avoid smoking and secondhand smoke
Don’t drink alcohol
Exercising regularly
Getting sufficient sleep
Reducing stress as much as possible
Washing hands regularly and thoroughly
Thoroughly cooking any meat, fish, or poultry in your diet
Eating a diet rich in immune-boosting fruits and vegetables
BEST IMMUNE-BOOSTING FOODS
Most fruits and vegetables, as well as other plant-based foods, boost the immune system, but some are better at it than others. Some of the best immune-boosting foods include:
Beets
Rich in the immune-boosting mineral, zinc, beets along with their leafy greens, are a great addition to your diet. Beets are also a rich source of prebiotics, the foods eaten by probiotics, or beneficial microbes, in your intestines. By eating more beets you’ll feed the healthy bacteria and other beneficial microbes that give your gut and immune health a boost. Add them to fresh juice, grate and add to salads and sandwiches, or roast and enjoy on their own.
Blueberries
Blueberries don’t just taste amazing, they are packed with nutrients known as flavonoids that give them their gorgeous color and delicious taste. Research in the journal Advances in Nutrition shows that flavonoids boost the immune system. Eat fresh blueberries on their own or atop salads or added to smoothies. Frozen blueberries that have been slightly thawed taste like blueberry sorbet and make a delicious dessert.
Citrus Fruits
Grapefruit, lemons, limes, oranges and other citrus fruit are excellent sources of immune-boosting vitamin C, making them excellent choices to include in your daily diet. Juice them or add them to salads or salad dressings, or in the case of grapefruit and oranges, eat them on their own as a quick snack.
Flaxseeds and Flaxseed Oil
Flaxseeds and flaxseed oil contain plentiful amounts of the essential fatty acids known as Omega 3s that give your immune system a boost and help to keep it functioning well on a regular basis. Add flaxseeds or oil to your smoothie or top previously-cooked vegetables with a splash of flax oil and sea salt.
Garlic
Rich in immune-boosting allicin, garlic helps to stave off colds and flu by giving our immune system a boost. Cooking reduces the potency of garlic but both cooked and raw garlic are still worth eating on a daily basis. Add some garlic to your soups, stews, chili and, of course, combined with chickpeas, lemon juice, tahini, olive oil and a touch of salt for a delicious hummus.
Kefir
A beverage similar to yogurt but thinner, kefir comes from the Turkish word “keif” which means “good feeling” probably because let’s face it: we feel better when we’re not sick. Kefir offers immune-boosting health benefits due to its many different strains of beneficial bacteria and yeasts. Make sure the one you choose contains “live cultures.”
Kimchi
The national dish of Korea, kimchi is a spicy condiment that has been found in research published in the Journal of Medicinal Food to offer immune-boosting benefits.
Pumpkin Seeds
Pumpkin seeds contain plentiful amounts of the immune-boosting fats known as Omega 3s, along with the essential immune health mineral, zinc, making them an excellent choice to include in your diet. Throw them on top of your salads, grind them and add them to flour for baking, or snack on them as is.
Walnuts
Raw, unsalted walnuts are rich sources of immune-boosting Omega 3 fatty acids. If you don’t like the taste of walnuts, I urge you to try ones that are raw, unsalted and kept in the refrigerator section of your health food store since they are typically fresher than the ones found in packages in the center aisles of the grocery store. The bitter taste most people attribute to walnuts is actually a sign they have gone rancid. Fresh walnuts have a buttery and delicious taste.
Yogurt
Yogurt and vegan yogurt contain beneficial bacteria that boost your gut health, which in turn, boost your immune system health. Make sure the yogurt you select contains “live cultures.”
By: Michelle Schoffro Cook August 1, 2018
Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: Be Your Own Herbalist: Essential Herbs for Health, Beauty, & Cooking. Follow her on Twitter.
Chicken soup helps, sure, but a diet rich in vegetables, fish and even garlic can help lessen the severity of a cold or prevent you from getting sick.
The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice in chicken soup is immune-boosting and soothing, and the warm broth clears your nasal passages and keeps you hydrated.
Winter doesn’t just bring the blues, it also gifts us with coughs, runny noses and sore throats. It’s not because of the old adage of bundling up or “you’ll catch a cold!” We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.
There’s a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.
A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.
Garlic
Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don’t forget to have breath mints on hand!
Broccoli
Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.
Vitamin C
For decades this has been the most popular vitamin for fending off viruses, but a handful of supplements won’t do much once you’re already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong.
Oranges aren’t your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale.
Probiotics
Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso.
Chicken soup
There’s nothing like a warm bowl of chicken noodle soup when you’re under the weather, but does it actually help to fight off a cold? The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated. Mother was right!
Tea
We drink mug after mug of tea when we’re ill as it feels great on a sore throat, but it’s actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system. Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Drink up!
Spinach
Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections. Eat it raw or cook it as little as possible to get the most nutrients.
Shellfish and fish
Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.
Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.
By ROSE REISMAN Special to the Star Thu., Jan. 11, 2018
Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com
If someone asked you which foods were good for helping fight a cold, you would probably think of things like oranges, because they are known to contain vitamin C. You might also suggest chicken soup, since this is one of the most well-known home remedies of all time. Scientific research has proven that there are benefits from eating chicken soup, but there are many other foods you can eat that will help you battle a cold. Here is a sample.
#1 Oysters
Most people know that oysters have a reputation as somewhat of an aphrodisiac, but they probably do not know that they can also help your body fight a cold. Oysters are rich in zinc, and zinc is a mineral that helps fights colds as researchers discovered when they tested the effectiveness of zinc lozenges. They found that people whole took zinc lozenges experienced cold systems for a shorter amount of time.
#2 Garlic
We all know that eating lots of garlic comes with a risk of offending some people around you due to the strong odor it can leave on your breath. When you are suffering with a cold, you may consider this a risk well worth taking, however. One of the key ingredients in garlic is called allicin, and it has proven itself as a potent antioxidant, and antioxidants help the immune system fight illness.
#3 Yogurt and kefir
Just about everyone is familiar with yogurt, but have you heard of kefir? Where taste is concerned, kefir might be described as liquid yogurt. It has a lot in common with yogurt, and that includes loads of beneficial bacteria. These tiny microbes are actually helpful to our health, and many of them take up residence in the digestive tract and help fight off bad bacteria. Both yogurt and kefir can help fortify your own private army of beneficial bacteria that will help destroy unfriendly bacteria, and help boost your immune system, making it better able to fight off a cold.
#4 Red peppers
Vitamin C often comes to mind when we think of the best way to fight off a cold, but we are probably inclined to think about things like oranges and other citrus fruits when someone mentions vitamin C. Red peppers should not be left out in the cold, however, since they are loaded with vitamin C. Just a single red pepper averages about 150 milligrams of vitamin C, which is twice the recommended daily allowance for women. Many experts believe even more vitamin C should be used to treat a cold – as much as 500 or even 1000 milligrams a day.
#5 Mushrooms
Another food you may not even consider when thinking of foods that help fight colds are mushrooms. Granted, not everyone loves these earthy-tasting fungi, but for those who cannot get enough, getting a cold means it could be time to pig out on mushrooms. The many varieties of mushrooms that are edible differ quite a bit when it comes to their nutrient content, but most of them contain antioxidants that will help give your immune system a bit more strength to kill of a cold.
#6 Sunflower seeds
These tasty seeds are popular as a snack, and are often salted and sold in individual packages in retail stores. It’s the antioxidant power of the vitamin E in sunflower seeds that makes then useful in the battle against colds. They are probably a bit healthier if you get them unsalted, especially if you suffer from high blood pressure.
#7 Brazil nuts
While we’re talking about nuts, we may as well take a little time to mention Brazil nuts. These crunchy treats not only help you fight colds, they can also help your body kill off other viruses like the flu. A medical research study from 2001 found that mice infected with a flu virus suffered from more severe inflammation if they did not have enough selenium in their system. Brazil nuts are rich in selenium, and don’t need to be eaten in great quantities to get their benefit. Just one Brazil nut contains more than the daily recommended amount of selenium.
#8 Tea
This is something that may naturally come to mind to help ease the symptoms of the common cold. Not only does it tend to make you feel better to sip hot tea when you are feeling sick, it has real cold-fighting benefits as well. Virtually all tea contains compounds called catechins which are powerful antioxidants that are effective in the fight against illness. A study conducted in Japan in 2011 found that people who took catechin supplements for five months lowered their chances of catching the flu by 75 percent! That sounds like it might be better than a flu shot!
Garlic (Allium sativum), is used widely as a flavoring in cooking, but it has also been used as a medicine throughout ancient and modern history; it has been taken to prevent and treat a wide range of conditions and diseases.
Garlic belongs to the genus Allium and is closely related to the onion, rakkyo (an onion found in Asia), scallion, chive, leek, and shallot. It has been used by humans for thousands of years and was used in Ancient Egypt for both culinary purposes and its health and therapeutic benefits.
This article will look at the potential health benefits of garlic and cover any research that supports the claims.
In this article:
Garlic for food and medicine – a brief history
Garlic is used widely today for its therapeutic properties
Health benefits of garlic – scientific studies
Fast facts on garlic
In many countries, garlic has been used medicinally for centuries.
Garlic may have a range of health benefits, both raw and cooked.
It may have significant antibiotic properties.
Garlic for food and medicine – a brief history
Garlic has been used all over the world for thousands of years. Records indicate that garlic was in use when the Giza pyramids were built, about 5,000 years ago.
Richard S. Rivlin wrote in the Journal of Nutrition that the ancient Greek physician Hippocrates (circa. 460-370 BC), known today as “the father of Western medicine,” prescribed garlic for a wide range of conditions and illnesses. Hippocrates promoted the use of garlic for treating respiratory problems, parasites, poor digestion, and fatigue.
The original Olympic athletes in Ancient Greece were given garlic – possibly the earliest example of “performance enhancing” agents used in sports.
From Ancient Egypt, garlic spread to the advanced ancient civilizations of the Indus Valley (Pakistan and western India today). From there, it made its way to China.
According to experts at Kew Gardens, England’s royal botanical center of excellence, the people of ancient India valued the therapeutic properties of garlic and also thought it to be an aphrodisiac. The upper classes avoided garlic because they despised its strong odor, while monks, “…widows, adolescents, and those who had taken up a vow or were fasting, could not eat garlic because of its stimulant quality.”
Throughout history in the Middle East, East Asia, and Nepal, garlic has been used to treat bronchitis, hypertension (high blood pressure), TB (tuberculosis), liver disorders, dysentery, flatulence, colic, intestinal worms, rheumatism, diabetes, and fevers.
The French, Spanish, and Portuguese introduced garlic to the New World.
Garlic is used widely today for its therapeutic properties
Currently, garlic is widely used for several conditions linked to the blood system and heart, including atherosclerosis (hardening of the arteries), high cholesterol, heart attack, coronary heart disease, and hypertension.
Garlic is also used today by some people for the prevention of lung cancer, prostate cancer, breast cancer, stomach cancer, rectal cancer, and colon cancer.
It is important to add that only some of these uses are backed by research.
A study published in the journal Food and Chemical Toxicology warned that short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts. This may be a problem for some people who do not like or cannot tolerate the taste and/or odor of fresh garlic.
Health benefits of garlic – scientific studies
Below are examples of some scientific studies published in peer-reviewed academic journals about the therapeutic benefits (or not) of garlic.
Lung cancer risk
People who ate raw garlic at least twice a week during the 7 year study period had a 44 percent lower risk of developing lung cancer, according to a study conducted at the Jiangsu Provincial Center for Disease Control and Prevention in China.
The researchers, who published their study in the journal Cancer Prevention Research, carried out face-to-face interviews with 1,424 lung cancer patients and 4,543 healthy individuals. They were asked about their diet and lifestyle, including questions on smoking and how often they ate garlic.
The study authors wrote: “Protective association between intake of raw garlic and lung cancer has been observed with a dose-response pattern, suggesting that garlic may potentially serve as a chemo-preventive agent for lung cancer.”
Brain cancer
Organo-sulfur compounds found in garlic have been identified as effective in destroying the cells in glioblastomas, a type of deadly brain tumor.
Scientists at the Medical University of South Carolina reported in the journal Cancer that three pure organo-sulfur compounds from garlic – DAS, DADS, and DATS – “demonstrated efficacy in eradicating brain cancer cells, but DATS proved to be the most effective.”
Co-author, Ray Swapan, Ph.D., said “This research highlights the great promise of plant-originated compounds as natural medicine for controlling the malignant growth of human brain tumor cells. More studies are needed in animal models of brain tumors before application of this therapeutic strategy to brain tumor patients.”
Hip osteoarthritis
Women whose diets were rich in allium vegetables had lower levels of osteoarthritis, a team at King’s College London and the University of East Anglia, both in England, reported in the journal BMC Musculoskeletal Disorders. Examples of allium vegetables include garlic, leeks, shallots, onions, and rakkyo.
The study authors said their findings not only highlighted the possible impact of diet on osteoarthritis outcomes but also demonstrated the potential for using compounds that exist in garlic to develop treatments for the condition.
The long-term study, involving more than 1,000 healthy female twins, found that those whose dietary habits included plenty of fruit and vegetables, “particularly alliums such as garlic,” had fewer signs of early osteoarthritis in the hip joint.
Potentially a powerful antibiotic
Diallyl sulfide, a compound in garlic, was 100 times more effective than two popular antibiotics in fighting the Campylobacter bacterium, according to a study published in the Journal of Antimicrobial Chemotherapy.
The Campylobacter bacterium is one of the most common causes of intestinal infections.
Senior author, Dr. Xiaonan Lu, from Washington State University, said, “This work is very exciting to me because it shows that this compound has the potential to reduce disease-causing bacteria in the environment and in our food supply.”
Heart protection
Diallyl trisulfide, a component of garlic oil, helps protect the heart during cardiac surgery and after a heart attack, researchers at Emory University School of Medicine found. They also believe diallyl trisulfide could be used as a treatment for heart failure.
Hydrogen sulfide gas has been shown to protect the heart from damage.
However, it is a volatile compound and difficult to deliver as therapy.
Because of this, the scientists decided to focus on diallyl trisulfide, a garlic oil component, as a safer way to deliver the benefits of hydrogen sulfide to the heart.
In experiments using laboratory mice, the team found that, after a heart attack, the mice that had received diallyl sulfide had 61 percent less heart damage in the area at risk, compared with the untreated mice.
In another study, published in the Journal of Agricultural and Food Chemistry, scientists found that garlic oil may help protect diabetes patients from cardiomyopathy.
Cardiomyopathy is the leading cause of death among diabetes patients. It is a chronic disease of the myocardium (heart muscle), which is abnormally thickened, enlarged, and/or stiffened.
The team fed diabetic laboratory rats either garlic oil or corn oil. Those fed garlic oil experienced significantly more changes associated with protection against heart damage, compared with the animals that were fed corn oil.
The study authors wrote, “In conclusion, garlic oil possesses significant potential for protecting hearts from diabetes-induced cardiomyopathy.”
Human studies will need to be performed to confirm the results of this study.
High cholesterol and high blood pressure
Researchers at Ankara University investigated the effects of garlic extract supplementation on the blood lipid (fat) profile of patients with high blood cholesterol. Their study was published in the Journal of Nutritional Biochemistry.
The study involved 23 volunteers, all with high cholesterol; 13 of them also had high blood pressure. They were divided into two groups:
The high-cholesterol normotensive group (normal blood pressure).
The high-cholesterol hypertensive group (high blood pressure).
They took garlic extract supplements for 4 months and were regularly checked for blood lipid parameters, as well as kidney and liver function.
At the end of the 4 months, the researchers concluded “…garlic extract supplementation improves blood lipid profile, strengthens blood antioxidant potential, and causes significant reductions in systolic and diastolic blood pressures. It also leads to a decrease in the level of oxidation product (MDA) in the blood samples, which demonstrates reduced oxidation reactions in the body.”
In other words, the garlic extract supplements reduced high cholesterol levels, and also blood pressure in the patients with hypertension. The scientists added that theirs was a small study – more work needs to be carried out.
Prostate cancer
Doctors at the Department of Urology, China-Japan Friendship Hospital, Beijing, China, carried out a study evaluating the relationship between Allium vegetable consumption and prostate cancer risk.
They gathered and analyzed published studies up to May 2013 and reported their findings in the Asian Pacific Journal of Cancer Prevention.
The study authors concluded, “Allium vegetables, especially garlic intake, are related to a decreased risk of prostate cancer.”
The team also commented that because there are not many relevant studies, further well-designed prospective studies should be carried out to confirm their findings.
Alcohol-induced liver injury
Alcohol-induced liver injury is caused by the long-term over-consumption of alcoholic beverages.
Scientists at the Institute of Toxicology, School of Public Health, Shandong University, China, wanted to determine whether diallyl disulfide (DADS), a garlic-derived organosulfur compound, might have protective effects against ethanol-induced oxidative stress.
Their study was published in Biochimica et Biophysica Acta.
The researchers concluded that DADS might help protect against ethanol-induced liver injury.
Preterm (premature) delivery
Microbial infections during pregnancy raise a woman’s risk of preterm delivery. Scientists at the Division of Epidemiology, Norwegian Institute of Public Health, studied what impact foods might have on antimicrobial infections and preterm delivery risk.
The study and its findings were published in the Journal of Nutrition.
Ronny Myhre and colleagues concentrated on the effects of Alliums and dried fruits, because a literature search had identified these two foods as showing the greatest promise for reducing preterm delivery risk.
The team investigated the intake of dried fruit and Alliums among 18,888 women in the Norwegian Mother and Child Cohort, of whom 5 percent (950) underwent spontaneous PTD (preterm delivery).
The study authors concluded, “Intake of food with antimicrobial and prebiotic compounds may be of importance to reduce the risk of spontaneous PTD. In particular, garlic was associated with overall lower risk of spontaneous PTD.”
Garlic and the common cold
A team of researchers from St. Joseph Family Medicine Residency, Indiana, carried out a study titled “Treatment of the Common Cold in Children and Adults,” published in American Family Physician.
They reported that “Prophylactic use of garlic may decrease the frequency of colds in adults, but has no effect on duration of symptoms.” Prophylactic use means using it regularly to prevent disease.
Though there is some research to suggest that raw garlic has the most benefits, other studies have looked at overall allium intake, both raw and cooked, and have found benefits. Therefore, you can enjoy garlic in a variety of ways to reap its advantages.
Fri 18 August 2017 By Christian Nordqvist Reviewed by Natalie Butler, RD, LD
Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections.
Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.
Before you spend another night tossing and turning from stress, a new study shows that the secret to peaceful Z’s starts with what you’re eating.
There are traditional methods for coping with stress, from relaxing in the tub to keeping a bullet journal, but according to the newest study, an effective way to bounce back from stress is to get your fill of foods rich in prebiotics.
While probiotics—those friendly gut bugs—are often lauded for their digestive benefits, prebiotics are less understood. WebMD defines prebiotics as “good carbohydrates that cannot be digested by the human body. They are food for probiotics, and their primary benefit along with probiotics is to help your body maintain a healthy digestive system.”
Researchers from the University of Colorado discovered that regular amounts of prebiotics in your diet can help promote a better balance of gut bacteria and help the body recover following a stressful event. Their study, which appeared in Frontiers in Behavioral Neuroscience, found that including prebiotics—from sources like asparagus, oatmeal, and legumes such as lentils and chickpeas—help our bodies resume normal sleeping patterns following a particularly stressful event.
“Acute stress can disrupt the gut microbiome,” Agnieszka Mika, MD, a lead author of the study told sciencedaily.com. “We wanted to test if a diet rich in prebiotics would increase beneficial bacteria as well as protect gut microbes from stress-induced disruptions. We also wanted to look at the effects of prebiotics on the recovery of normal sleep patterns, since they tend to be disrupted after stressful events.”
For the study, test rats were given a diet of prebiotics for several weeks prior to a stressful test condition. They were then compared against control rats that didn’t eat a prebiotic-rich diet. Researchers found that the rats that ate prebiotic foods prior to the stressful event didn’t demonstrate any stress-induced disruption in their gut and were able to resume healthier sleep patterns more quickly than the rats on the non-prebiotic diet.
Although the study was conducted on rats, the researchers say the results are applicable for humans. According to the study’s lead author, Robert Thompson, MD, “the stressor the rats received was the equivalent of a single intense acute stressful event for humans, such as a car accident or the death of a loved one.”
No adverse effects have been reported from the use of prebiotics, and with the non-digestible fiber found widely in many plants, breast milk and as commercial supplements, Dr. Mika encourages us to get our fill. These are the best foods you can eat to boost your good gut bacteria, because both probiotics and prebiotics are critical to a healthy microbiome, or gut bug community.
7 Foods to Boost Your Good Gut Bacteria (That Aren’t Yogurt)
One of the most astonishing recent health discoveries is how much our gut microbiome impacts our health. But when it comes to growing good gut bacteria you have plenty of delicious probiotic foods to choose from.
Cold potatoes
Cold potatoes—that is, taters that have been washed, cooked, and cooled—are one of the best sources of resistant starch. Resistant starch is a prebiotic, a type of indigestible carbohydrate that acts like food for gut bacteria, encouraging the good bugs to grow and flourish. While resistant starch has many health benefits, one of its most promising aspects is its ability to increase insulin sensitivity, helping people reduce diabetes risk and even lose weight.
Kefir
Think of kefir as yogurt’s tangier but more powerful cousin. The drink is made by seeding milk with kefir “grains,” which are tiny bundles of yeast and bacteria, and letting it sit. Over time the grains ferment the milk, producing a tart drink full of probiotics, or healthy bacteria. A 2013 study found that kefir can help relieve gastrointestinal problems and allergies and may even have a positive effect on heart health. One caveat however: Many commercial kefir drinks contain very high amounts of added sugar, which feeds bad bacteria in your gut, so make sure you read the label and ingredient list. These are sneaky signs you might be eating too much sugar.
Green bananas
Most people go out of their way to avoid green bananas but there’s good news for people who just can’t wait until they’re fully ripe. Green bananas are a rich source of prebiotics, particularly resistant starch. They also have a healthy dose of both soluble and insoluble fiber, vitamins, and minerals. The combo provides a feast for good gut bacteria and helps protect your heart and bones. Can’t get past the taste? Try them boiled or fried or sub some green banana flour in place of regular flour. Here’s how sniffing bananas could help you lose weight.
Kimchi
Don’t let the name throw you—this Korean dish is not only tasty but a health superstar. Kimchi is made by fermenting vegetables with probiotic lactic acid bacteria, which gives it the same boost of healthy bacteria as other fermented foods, like yogurt. Plus, since it’s made from cruciferous veggies like bok choy and cabbage along with healthy spices like garlic and peppers, it provides a mega dose of vitamins, fiber, and antioxidants. One study found that kimchi helps protect against cancer, obesity, and constipation while lowering cholesterol, boosting brain and immune function, and even providing some anti-aging benefits. Here are other proven cancer-fighting foods.
Sauerkraut
Sauerkraut is kimchi’s German cousin, a lacto-fermented brine filled with cabbage, carrots, and spices—not to mention plenty of healthy bacteria for your gut. And not only does it have similar benefits as other fermented veggies but a study done by William & Mary college found that eating a daily serving of sauerkraut helped significantly reduce social anxiety. The researchers believe it’s because more than 80 percent of the calming hormone, serotonin, is manufactured in our guts (not our brains!) and the good bacteria boosted serotonin production.
Chocolate
Yes, it’s true! Chocolate can help encourage the growth of healthy gut bacteria. A study published in the International Journal of Food Biology found that combining chocolate with probiotics magnified the benefits of both. The chocolate protected the bacteria as it passed through the stomach, making sure it was absorbed in the small intestine while the bacteria helped the body properly digest the chocolate, enabling it to extract all the micronutrients and antioxidants. Talk about a win/win! Here are more healthy reasons to eat chocolate.
Garlic
Everyone’s favorite way to get bad breath also has powerful gut bacteria-boosting properties. Garlic is not only Americans’ number-one favorite spice (after salt) but is also beloved by bacteria thanks to its rich supply of prebiotics, their preferred food. Raw garlic is the best source but for those who don’t like the burn (or who feel like kissing someone later); cooked garlic also works well—so well in fact that a study published in Food Science and Human Wellness found that eating it is an effective way to prevent many gastrointestinal illnesses. Here are more surprising benefits of garlic. Feeling motivated? Try these seven other foods that also boost gut health.
Onions and garlic are your allies in the kitchen and in the bedroom. They help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which safeguard your li’l swimmers against damage.
Pile on the Protein
Lean beef, chicken, fish, and eggs are some of your options. Tofu, nuts, and seeds have protein, too. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job.
Go Fish
Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It’s a natural testosterone booster because it plays a crucial role in hormone production.
More Magnesium
This mineral blocks a protein from binding with testosterone. The result? More of the usable man-stuff floating around in your blood. Spinach is packed with magnesium. Almonds, cashews, and peanuts are good sources, too.
Order Oysters
There’s a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. This mineral helps your body make testosterone. You can also get it in beef and beans. And it’s often added to breakfast cereal.
Bonus: Zinc boosts your immune system.
Pick Pomegranate
Start your day with a glass of this ancient seedy fruit’s juice instead of OJ. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. And it can lower your blood pressure and put you in a better mood!
Diet Down
A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. You can break this cycle.
Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Choose lean meats and whole grains. Eat lots of veggies and fruits.
Back Off the Beer
It takes only 5 days of regular drinking for your testosterone level to drop. Alcohol may throw off many parts of your body’s hormone system. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen.
Use Glass, Not Plastic
Be careful about what you store your leftovers in. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. It can mess with your hormone-making process. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t.
Build Your Strength
Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn’t boost your testosterone like strength training can.
Be careful to not overdo it. Too much exercise can take your T level in the other direction.
Get Enough ZZZs
Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans.
Many people from different cultures and backgrounds worldwide have a special place in their hearts for spicy foods, and it turns out that these foods don’t only taste great, but provide wonderful health benefits as well.
Although everyone prefers a different level of spice in their foods, it doesn’t actually matter how much your food burns your tongue, but what type of spice you use in your cooking. Spices can serve as wonderful alternatives to medicines and other conventional healing modalities, and have been used for thousands of years to treat a variety of ailments, including aches and pains. Many spices have antimicrobial properties, which explains why they make wonderful alternative remedies.
“Studies show that many different herbs and spices offer health benefits,” says David Heber, MD, PhD, professor of medicine, and director of the UCLA Center for Human Nutrition. Much of the existing evidence supports use of cinnamon, chili peppers, turmeric, garlic, oregano, basil, thyme, and rosemary, Heber tells WebMD.
According to Heber, a compound in chili peppers called dihydrocapsiate increased fat-burning capacity in a study where people ate the spice three times a day. Furthermore, a study in Cell Metabolism showed decreased blood pressure in lab animals that consuming capsaicin, the component in chili peppers that makes them spicy.
If you don’t know which spices to add to your food, start out with the simple ones we’ve listed above. Thousands of spices exist in the world, but if you don’t use spices often, it’s best to begin with “safer” spices that you might be more familiar with. You can easily replace salt, sugar, or other additives with spices, which have no added calories or salt.
If you need more convincing to add spices to your food, read on for more of the benefits you can expect to receive.
6 HEALTH REASONS TO EAT SPICY FOODS MORE OFTEN
1. SPICES CAN HELP YOU LOSE WEIGHT.
Many spices have properties that increase body heat, which will help to boost your metabolism, and therefore lose weight. Others, such as cinnamon, help to balance your blood sugar so that you stay full longer.
Furthermore, as we mentioned above, spices can serve as a substitute for other additives such as sugar, which contains calories but no nutrients. More commonly, people use a spice to replace salt, which can pack on the water weight due to bloating.
Spices will help to make your food more satisfying, which means you won’t need as much to feel full.
2. SPICES CAN INCREASE YOUR METABOLISM.
According to Better Nutrition, the capsaicin in chili peppers increases your body heat, which therefore amps up your metabolism. This goes along with our first point, but it’s still worth mentioning. Eating spices can serve as an easy way to increase your energy and metabolism, plus make your food taste better. Sounds like a win-win, right?
3. SPICES CAN PREVENT HEART DISEASE.
Garlic, ginger, and cinnamon specifically have been proven to help prevent heart disease. According to Dr. Sinatra, an integrative cardiologist, “Garlic, one of the most healthy herbs and spices in the world, is both a powerful antioxidant and blood thinner. It is commonly recommended as a cholesterol-lowering agent, and has been shown to help lower triglycerides – blood fats that are closely linked to heart disease. Garlic can even lower blood pressure as effectively as some drugs (as shown in studies where subjects supplemented with daily dosages ranging from 600 – 900 mg over a period of 3-6 months.”
He also lists cinnamon as one of the best healing herbs and spices for increasing antioxidant levels in the blood, and ginger as a natural blood thinner.
4. SPICES CAN ALSO ALLEVIATE SINUS TROUBLE.
This one seems pretty self-explanatory, as we’ve all had spicy food at one time or another, and had to run for the tissues in the middle of our meal. Because of the incredible heat present in spices, they cause the sinuses to become unclogged, which explains the runny noses and watery eyes.
If you ever have sinus issues, just reach for your favorite spice to add to your cooking, and you’ll see some relief in no time.
5. EATING SPICES COULD HELP YOU LIVE LONGER.
According to a study done by Time, people who ate spicy foods 1-2 times per week had a 10 percent reduced risk of death, compared to those who ate spicy food once or fewer times a week.
You can see why spices might make you live longer, as they decrease your risk of heart disease, high blood pressure, and other life-threatening issues.
6. SPICES CAN SERVE AS A NATURAL REMEDY FOR ANXIETY AND STRESS.
According to Dr. Cynthia, a holistic doctor, passionflower, kava kava, turmeric, and lavender have the potential to decrease anxiety and stress in a healthy, nonaddictive way. L-theanine, an amino acid found mostly in green and black tea, can reduce anxiety as well.
So, there you have it, six science backed reasons to eat more spicy foods; remember, incorporate spices into your foods slowly, so that you don’t overwhelm your taste buds. Then, once you feel comfortable, you can experiment with bolder spices that also make your food taste great!
One of the most astonishing recent health discoveries is how much our gut microbiome impacts our health. But when it comes to growing good gut bacteria you have plenty of delicious probiotic foods to choose from.
By Charlotte Hilton Andersen
Cold potatoes
Cold potatoes—that is, taters that have been washed, cooked, and cooled—are one of the best sources of resistant starch. Resistant starch is a prebiotic, a type of indigestible carbohydrate that acts like food for gut bacteria, encouraging the good bugs to grow and flourish. While resistant starch has many health benefits, one of its most promising aspects is its ability to increase insulin sensitivity, helping people reduce diabetes risk and even lose weight.
Kefir
Think of kefir as yogurt’s tangier but more powerful cousin. The drink is made by seeding milk with kefir “grains,” which are tiny bundles of yeast and bacteria, and letting it sit. Over time the grains ferment the milk, producing a tart drink full of probiotics, or healthy bacteria. A 2013 study found that Kefir can help relieve gastrointestinal problems, allergies, and may even have a positive effect on heart health. One caveat however: Many commercial kefir drinks contain very high amounts of added sugar, which feeds bad bacteria in your gut, so make sure you’re reading the label and ingredient list before buying. These are sneaky signs you might be eating too much sugar.
Green bananas
Most people go out of their way to avoid green bananas but there’s good news for people who just can’t wait until they’re fully ripe. Green bananas are a rich source of prebiotics, particularly resistant starch. They also have a healthy dose of both soluble and insoluble fiber, vitamins, and minerals. The combo provides a feast for good gut bacteria and helps protect your heart and bones. Can’t get past the taste? Try them boiled or fried or sub some green banana flour in place of regular flour. Here’s how sniffing bananas could help you lose weight.
Kimchi
Don’t let the name throw you—this Korean dish is not only tasty but a health superstar. Kimchi is made by fermenting vegetables with probiotic lactic acid bacteria, which gives it the same boost of healthy bacteria as other fermented foods, like yogurt. Plus, since it’s made from cruciferous veggies like bok choy and cabbage along with healthy spices like garlic and peppers, it’s provides a mega dose of vitamins, fiber, and antioxidants. One study found that kimchi helps protect against cancer, obesity, and constipation while lowering cholesterol, boosting brain and immune function and even providing some anti-aging benefits. Here are other proven cancer-fighting foods.
Sauerkraut
Sauerkraut is kimchi’s German cousin, a lacto-fermented brine filled with cabbage, carrots, and spices—not to mention plenty of healthy bacteria for your gut. And not only does it have similar benefits as other fermented veggies but a study done by William & Mary college found that eating a daily serving of sauerkraut helped significantly reduce social anxiety. The researchers believe it’s because more than 80 percent of the calming hormone, serotonin, is manufactured in our guts (not our brains!) and the good bacteria boosted serotonin production.
Chocolate
Yes, it’s true! Chocolate can help encourage the growth of healthy gut bacteria. A study published in the International Journal of Food Biology found that combining chocolate with probiotics magnified the benefits of both. The chocolate protected the bacteria as it passed through the stomach, making sure it was absorbed in the small intestine while the bacteria helped the body properly digest the chocolate, enabling it to extract all the micronutrients and antioxidants. Talk about a win/win! Here are more healthy reasons to eat chocolate.
Garlic
Everyone’s favorite way to get bad breath also has powerful gut-bacteria boosting properties. Garlic is not only Americans’ number-one favorite spice (after salt) but is also beloved by bacteria thanks to its rich supply of prebiotics, their preferred food. Raw garlic is the best source but for those who don’t like the burn (or who feel like kissing someone later), cooked garlic also works well—so well in fact that a study published in Food Science and Human Wellness found that eating it is an effective way to prevent many gastrointestinal illnesses.
Our Better Health 